Dieting and exercise work hand in hand when it comes to weight loss. Without one or the other, you won't be able to lose weight effectively or not at all. But I'm glad you're looking for what is good to eat and what isn't.
First of all, your exercise regimen is perfectly fine just the way it is. In fact, you only need roughly 30 minutes of exercise per day if you want to loose weight. People just tend to think if you "work long and harder more, you'll get results soon and fast!" Makes sense once you think about it, but nice and slow works just as well, and this is a healthy way too.
You need to eat SMALLER meals more FREQUENTLY. I know it sounds like a contradiction especially when it comes to dieting, but the one thing you need to realize is that FOOD is FUEL for the body. In order to exercise more your body needs fuel and the only way to gain that fuel is by eating. Get my meaning? Eating about five or six small portioned meals a day is an ideal way to start - that's roughly one meal every two or three hours.
So what would be considered a small meal? I'm not talking about a salad the size of your palm, some water, no meat and a single grape for dessert. A meal should consist of at least a small piece of protein, a carbohydrate, a small piece of fruit and vegetables. It's good that you're drinking lots of water so that you flush out the toxins in your body that keep you sedentary. Try eating some protein bars or having a protein shake in between meals. Protein is especially good for weight loss as they are muscle builders and they burn fat even though you are resting, not to mention protein shakes keeps you full longer so you won't give into your "cravings" easily. So the rule of thumb is, eat more protein than carbohydrates, okay?
Tofu in an EXCELLENT source of protein and I would highly recommend it. Just don't build your entire diet off of it otherwise you will get tired of it and will get sick of your diet, most likely you will quit your regimen.
Fresh fruits and vegetables are also, and are always good for you. Fish such as tuna, mackerel, sardines and much more is especially good for you as it contains high levels of Omega-3, which is not only good for the skin but weight loss as well. Lean meats (any meat without fat and skin) is good for you as well. You can still eat smart even while eating take out, but only as a treat for yourself and not as a meal, and not that frequent either. Once a week perhaps. You can have things like the salad (Easy on the dressings since they are very fattening! or a grilled chicken sandwich. Avoid anything that has been fried or cooked in a large dosage of oil as they can ruin your diet instantly. I would also advise you to avoid anything that is processed and/or canned, because these kinds of foods contain preservatives which can be very fattening (e.g. canned tuna, canned soup, etc.). Fresh is always better.
Get yourself some multi-vitamins as well. Because you're drinking a lot of water, you're naturally flushing out a lot of toxins, but you also lose some of the good things too, so be sure you're well nourished especially while working out. It's only natural that you're feeling depressed during weight loss - your body is going through a major change and is telling you to "go back to the usual routine"
Unless your are committed to staying active, for each and every second of the day, I strongly suggest that you stay away from sports drinks, such as Gatorade, Powerade and so forth. These products contain a LOT of calories that are specifically used for athletes because they need a lot of calories to burn, unlike the common everyday person. When a person consumes too much calories and does not get burned because of laziness, it gets turned to fat. So as I've suggested, stay away from sports drinks UNLESS you are going to active.
Another suggestion would be that you don't eat anything at least 2 hours before you sleep. Your body will probably would not have processed your dinner in time, otherwise it will be turned into fat while you sleep, so be sure you do this.
Good luck with your weight loss, sweetie!
I hope for quick results!
Some articles you might want to read for more further information. This proved to be very handy to me and I hope it will help you the same way
Be sure you check out some of her articles on Dieting, Health and Nutrition too http://ezinearticles.com/?expert=Sylvia_Tanady